Living The Good Life Requires Good Health

Farid Wassef BSc Pharm, RPh

Check Your

�A1C Hemoglobin

�Blood Pressure

�Cholesterol

Cardiovascular Health

�Cholesterol

�Diet

�Exercise

�Feelings, Friends, & Fun

Know your A B C D E F’s

What is a Healthy Diet?

Just Eat Less? Is a calorie and a calorie?

Canadians consume 23% of calories from “Other Foods”

�Soft drinks

�Salad dressing

�Sugars, jams, syrups

�Beer

�Fruit drinks

�Margarine, Butter

�Cookies, Cakes, Chocolate

�Potato chips

SUGAR•SALT•FAT

What is the most consumed simple sugar in diet?

High Fructose-Corn Syrup*

↑Risk for Obesity + Metabolic Syndrome + Type 2 Diabetes

“DIABESITY”

*Added sugar in fruit juice, cold tea, energy, sport, soft drinks, and other processed foods

�Cheese�Bread and Dinner rolls�Deli or Cured meats

What are major dietary sources of sodium?

�Deli or Cured meats�Pizza�Soups�Chips, Popcorn Pretzels, and other snack foods

Is Meat Bad?

Conventionally Raised Animals (Starchy Grain Fed in lots): ↑↑↑↑ Saturated Fat, ↑↑↑↑ Cholesterol, ↑↑↑↑ Total calories, ↑↑↑↑ Omega 6)

VS

Organically Raised Animals (Grass Fed, No Medication, Free Range):

↓↓↓↓ SF, ↓↓↓↓ Cholesterol, ↓↓↓↓ Total fat, ↓↓↓↓ Total Calories,↑↑↑↑ Omega 3, ↑↑↑↑ Vitamin E

VS

Studies show Lean Meat intake can lower total cholesterol, raise HDL-cholesterol & protect against CVD

Is Meat Bad?

Well-done meat intake and the risk of breast cancerJournal of National Cancer Institute (1998)

The Iowa Women’s Health Study (41,836 Women)

Women who consistently ate well done meat

(steak, hamburgers, and bacon) were 4.62 times more likely to develop breast cancer

The Iowa Women’s Health Study (41,836 Women)

Is Meat Bad?

Effects of marinating on heterocyclic amine carcinogen formation in grilled chicken. Food Chemical Toxicology (1997)

Effects of marinating with Asian marinades or western

Meat should be marinated for at least 2 hours with olive oil, fresh squeezed lemon juice, dry natural aged vinegar or red wine, garlic, mustard, rosemary, oregano, ginger, and curcumin and then either Slow Roasted or Broiled

Effects of marinating with Asian marinades or western barbecue sauce on PhIP and MelQx formation in barbecued beef. Nutrition and Cancer (1999)

What are the effects of excessive alcohol?

Excessive Alcohol Intake

> 1 drink*/day for women & 2 drinks/day for men

↑Abdominal Weight, Fatty Liver, ↑Cholesterol, ↑TG, ↑Glucose, ↑BP, ↑ Risk for Heart Failure and Stroke

1 alcohol drink = 355ml beer or 140 ml wine or 42 ml liquor @ 40% (e.g. whiskey, rum, vodka)

What are the effects of soft drink consumption?

≥ ONE CAN of POP daily (including sugar free) has been shown to INCREASE RISK

(adjusted for physical activity, smoking, saturated and trans fat, fibre, and total calorie intake) and trans fat, fibre, and total calorie intake)

Obesity, Metabolic syndrome, Type 2 diabetes, CVD

Relationship of Soft Drink Consumption to Global Overweight, Obesity, and Diabetes: A Cross-National Analysis of 75 Countries. Am J Pub Health 2013 March

What are the effects of soft drink consumption?

≥ ONE CAN of POP daily (including sugar free) has been shown to INCREASE RISK

(adjusted for physical activity, smoking, saturated and trans fat, fibre, and total calorie intake) and trans fat, fibre, and total calorie intake)

Decreased BMD, Osteoporosis, Hip Fracture

Soda consumption and risk of hip fractures in postmenopausal women in the Nurses' Health Study; American Journal of Clinical Nutrition (Aug 2014)

2007 Health Canada Food Guide

�7-10 servings fresh vegetables & fruit�Whole grains �Meats low in saturated fat �Legumes, nuts, seeds

Fibre: Men (30-38g) Women (21 to 25g)

�Legumes, nuts, seeds�2 servings of Fish per week�30-45ml unsaturated fat (Olive Oil)

Appetite Control

Lowers Total & LDL-cholesterol

Blood Glucose Regulation

Improve Elimination

Soluble Fibre >15g/d: Oats, Barley, Rice, Legumes, Artichokes, Spinach, Apples, Pears, Berries, Psyllium, and Flax Seed

EAT MORE FIBER

Super foods for Heart Health

Super foods for Heart Health

Super foods for Heart Health

Super foods for Heart Health

�Onions�Oregano�Parsley

�Basil�Black, Cayenne, Chili Pepper�Cilantro �Parsley

�Rosemary�Sage�Thyme�Turmeric

�Cilantro�Cinnamon�Garlic�Ginger�Mustard Seeds

Super foods for Heart Health

What are the benefits of moderate physical activity?

Independent of Weight Loss Benefits of Moderate Physical Activity:

� ↓Blood Pressure

� ↓ LDL, TC, TG and ↑HDL

� Improves Glycemic Control

� Prevents CVD, Stroke, Obesity, Diabetes, Osteoporosis, Cancer

� Improves Mental Health (↑ Morale and Self-esteem)

� Reduces Mortality (including patients with CV risk factors)

Moderate Physical Activity

Walk 1.6 km in 20 minutesWalk 1.6 km in 20 minutes

*Minimum: 150 minutes/week is beneficial best 5x per week but spread out over at least 3x week

Treatment Options

Glucosamine

Chondroitin

Hylauronic Acid

Collagen Type 2

MSM

BromelainBromelain

Ginger

Curcumin

Enzymes

TRAUMEEL

KEEP MOVING

KEEP MOVINGReduce Pain & Inflammation-Improve Connective Tissue Repair

Improve Your DIGESTION

Bolster Immunity

Vitamin C Prevent Infection

1) Calcium

2) Magnesium

SUN

LIGHT2) Magnesium

3) Zinc

4) Vitamin D3

Strengthen BONES

PREVENT Age-Related Macular Degeneration

Ocular Antioxidants Supplements

Vitamin E

Preserve your Eyesight

Vitamin C

Zinc

Copper

Beta-Carotene

Lutein

Supplements

�Multiple Vitamin and Mineral Supplement�Vitamin D: 2,000 to 4,000 IU �Fish Oil: 1 to 4 grams of EPA + DHA�Fish Oil: 1 to 4 grams of EPA + DHA�Coenzyme Q 10: 200 to 400mg�Magnesium (bisglycinate): 200 to 400mg�Vitamin C: 1 to 2 grams�Probiotics �Kyolic Liquid Garlic Extract: 50 to 100 drops

BENEFITS

�Improved Metabolism

�Endurance & Stamina

�Better Mood

�Focus & Concentration

�Deeper Sleep

�Less Food Cravings�Less Food Cravings

�Less Pain & Inflammation

�Better Digestion

�Regular Elimination

Cleanse Your BODY

�Get Adequate Sleep (7 to 9 hours)

�Limit Worrying

�Engage Your Mind

�Develop Passion and Purpose

�Be Kind to Yourself

Protect Your BRAIN from Stress

�Be Kind to Yourself

�Prayer & Meditation

�Saying No and Yes

�Share your pains and joy

�Stay in touch with Family & Friends

�Ask for help

Holt-Lunstad J, Smith TB, Layton JB, Social Relationships and Mortality Risk: A Meta-analytic Review 2010

The Loneliness Trap: People are ashamed to admit they are lonely. Many pretend everyone else is "stupid" or "mean" or having nothing to offer. Many falsely pretend that they don't having nothing to offer. Many falsely pretend that they don't need other people in our lives to be happy. But it's not true.

Lack of Social Relationships is a major risk factor for health that rivals poor diet, excess alcohol consumption, cigarette smoking, high blood pressure, high cholesterol, obesity, and physical inactivity.

People who form and maintain quality social relationships live Healthier and Longer

Moving Forward in Life

How To Change the Way You Process Negative Memories

The Emotion Machine

When You Have to Completely Breakdown Before You Can Rebuild Yourself

How to Create Psychological Distance Between You and Your Past

When Depression Is just a Stepping Stone

How To Change the Way You Process Negative Memories

Start Living More as Your Future Self